Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

A Lot of Plank

Some allergies are kicking in high gear. Did some PVC stuff to warm-up.

Conditioning

3 Rounds

  • 45s Row
  • 20 DB Floor Press (35#)
  • 10 DB Shoulder Press (35#)
  • 45s Row
  • 20 DB Upright Rows (15#)
  • 10 Push-ups
  • 45s BikeErg
  • 15 DB Bent Arm Side Raises (15#)
  • 15 Chest Flys (laying on ground, 25#)
  • 45s BikeErg
  • 10 Bent over Shoulder Raise + Fly (10-15-10#)
  • 16 DB Cross Body Front Raises (15#)

Took 26:20 to finish.

Midline

2 Rounds

  • 30s Plank
  • 30s Rest
  • 30s Plank Shoulder Taps
  • 30s Rest
  • 30s Plank Hip Dips
  • 30s Rest
  • 30s Plank Arm Reaches
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Plank Push-ups
  • 30s Rest
  • 30s Plank Rockers
  • 30s Rest

Making Out Tate

Warm-up / Conditioning

3 Sets

  • 2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
  • 2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

  • 10 Lean Back Lat Pulldown (104#)
  • 10 Standing Bent Over Back Fly (25# DBs)

3 Sets

  • 10 Lat Pulldown (double handle, 104#)
  • 10 Barbell Curl (65-55-55#)

3 Sets

  • 10 DB Upright Row (25# DBs)
  • 10 banded Face Pull (red)

3 Sets

  • MAX(?) DB Tate Press
    • 20×30#
    • 20×40
    • 10×45

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

AC-less

Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.

Fitnessed at noon today.

Conditioning

20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.

Chest

3 Sets

  • 8 Incline DB Bench Press (45#)
  • 8 Incline DB Chest Fly (25#)
  • 8 Incline DB Bench Press (45#)

3 Sets

  • 10/10 Dead Bug Single Arm Bench Press (50# DB)
  • 10 Decline Push-ups

Back

3 Sets

  • 10 Straight Arm Lat Pulldowns (60#)
  • 10 Bent Over Back Fly (35# DBs)

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10/10 Kroc Rows (40-45-50#, alt elbow in/out)

Midline

3 Sets

  • 50/50m Single Arm OH Carry (50#)
  • 30 Russian KBS (70#)
  • 100m Sandbag Carry (100#)
  • 12/12 Side Plank Row (cable, 30#)

This was like an old school strongman metcon. Nice change up for the core work.